June 22nd, 2017 By cardiac

Aye, true. But, you actually can see your breath, which is what YHC found out this morning. Apparently, you can see your breath in high humidity (if you’re hot enough).

Tradition Pax gathered to another beautiful warm and humid gloom. T-claps to Dutch for cutting off your F3 sleeves in solidarity and support of Cheech and his family. Truly a sad day for F3 nation. Please keep our brother’s family (wife and two kids) in your prayers in this unfortunate event.

Disclaimer: No disclaimer as I’m not a professional. Exercise at your own risk.

WARMORAMA: Mosey around the church (although this morning, no warmups was really needed). SSH IC X 15; ISS IC X 15; Cotton Picker IC X 15; Windmill IC X 15; Michael Phelps OO X 15

THE THANG: After a couple of weeks’ break to do other types of beatdowns, YHC brought back the circuit. 4 stations:

Station 1: Cinder Blocks: Chest press X 10, Shoulder Press X 10; Biceps Curls X 10; Lawn Mower Pulls X 10 each arm. Run to station 2

Station 2: Pullup bars X 5 pullups; Parallel bars X 10 knee ups. Run to station 3

Station 3: Stepups X 10 each leg; Dips X 10. Run around the last lighted island (~ 300 meters) to station 4.

Station 4: Tire flips X 10. Repeat circuit as fast as you can.

MARY: Circle up. SBC IC X 20; Pretzel Twist IC X 15/flapjack; Hamstring stretches X 30 sec each leg; Cobra stretch X 30 sec; Glutes stretches X 30 sec each leg.

MOLESKIN: Awesome work men!! All Pax reached the 4th round of the circuit with Dutch and ONJ leading the way with 5. Way to go gentlemen.

ANNOUNCEMENTS: Book study at Bojangles Friday mornings; Pray for Cheech’s family; Leadership Global Summit at Tradition/Stonebridge Church; F3 Tradition Convergence coming soon.

Sound off below…

Davis Lake, The Precinct, Tradition

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